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Brachioradialis

Gym
Callisthenics

Gym

How To Perform Seated Reverse Grip Concentration Curl

  1. Sit on a bench with your elbow resting on your inner thigh.
  2. Hold a dumbbell with your palm down (reverse grip).
  3. Curl the dumbbell up while keeping your wrist straight.
  4. Lower slowly.

How To Perform Reverse Dumbbell Wrist Curl

  1. Sit on a bench
  2. Hold dumbbells with the back of your hands facing the sky
  3. Place your forearms on your thighs
  4. Lower the dumbbells with your palms bent toward the floor
  5. Raise the dumbbells with your palms as high as possible

How To Perform EZ Bar Curl

  1. Stand with your feet shoulder-width apart, and stand with EZ bar shoulder-width apart as well.
  2. Lift the EZ bar while fixing the movement of your elbows.
  3. Slowly lower the barbell while keeping the position of the elbows.
  4.  

How To Perform Farmer’s Walk

  1. Stand straight up with your feet hip-width apart, holding the kettlebell(or dumbbell) in both hands.
  2. Open the chest and tighten the back straight.
  3. Walk forward slowly while maintaining pressure with your shoulders.

How To Perform Dumbbell Hammer Curl

  1. Hold the dumbbells with your palms facing each other.
  2. Fix the elbow movement, lift the dumbbells as much as possible.
  3. Slowly lower the dumbbells and return to the position in step 1.

How To Perform Brachioradialis Curl

  1. With the cable fixed at the bottom of the machine, straighten your upper body and grab the grip with both hands.
  2. Keep your elbows fixed, pull up your arms with the strength of your biceps.
  3. Slowly return back to the starting position and keep the tension on your biceps.

How To Perform Reverse Barbell Curl

  1. With your feet shoulder-width apart, hold the barbell with the back of your hand facing the upper side.
  2. Lift the barbell with your biceps while keeping your elbows fixed. At this time, keep your chest wide open to avoid curling your shoulders.
  3. Slowly lower the barbell while maintaining tension in your biceps.

How To Perform Wrist Roller

  1. While holding the roller handle with the back of your hand facing the sky, extend your arms out in front of you.
  2. Rotate the handle large enough with one hand while keeping both arms outstretched.
  3. Take turns on each hand and rotate the handle.
  4. When you have finished winding the rollers, unwind the rollers by rotating the handle in the opposite direction.

Callisthenics

How To Perform Dead hands

  1. Grab a pull-up bar with a neutral or overhand grip (shoulder-width).
  2. Engage your shoulders slightly (don’t hang completely loose).
  3. Keep your arms straight and core tight.
  4. Hold for 30–60 seconds without swinging.
  5. Slowly release when done.

How To Perform Chin ups

  1. Grab the bar with an underhand grip, shoulder-width apart.
  2. Start from a dead hang position (arms straight, shoulders engaged).
  3. Pull yourself up by driving elbows down until your chin clears the bar.
  4. Lower slowly and controlled to full extension.

How To Perform Weighted Hammer Curl

  1. Hold dumbbells with a neutral grip (palms facing each other).
  2. Stand tall, elbows close to your body.
  3. Curl the dumbbells up to shoulder height, don’t twist wrists.
  4. Lower slowly to the starting position.

How To Perform Bottle Weighted Reverse Grip Concentration Curl

  1. Sit with elbow braced on thigh.
  2. Hold a water bottle (or a sand-filled bottle) with your palm facing down.
  3. Curl the bottle upward, squeeze, then lower.

How To Perform Farmer Walk

  1. Grab a heavy pair of dumbbells, kettlebells, or trap bar.
  2. Stand tall with shoulders back, core braced, and arms straight.
  3. Walk forward slowly and steadily for 30–40 meters.
  4. Rest, then repeat for desired sets.

Gym

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